Inflammation and pain.

Julie Hodgson
Nov 26, 2020
6 min read

Updated: Apr 27

How what you eat and how you live can help.

If you currently suffer from obvious signs of inflammation, such as arthritis or inflamed joints, adopting anti-inflammatory habits such as those shown below may help your pain and improve your quality of life.

And even if you don't have these obvious signs, you will most probably benefit too!

When we think of inflammation, we often think of redness and swelling, and pain, but systemic inflammation does not always cause these obvious symptoms.

Systemic Inflammation, a general raised inflammatory profile, which may be seen in test results, but not always, is now shown to be at the root of many chronic conditions, including heart disease, arthritis, autoimmune conditions, inflammatory bowel disease, diabetes, as well as conditions such as depression and poor mental health.

🌸 That feeling you get when you wake feeling groggy, foggy-minded, with general malaise, non-specific aches and symptoms, may be due to increased inflammation.

Many lifestyle habits contribute to increased inflammation, but there are also many things you can do if you are suffering from a chronic inflammatory condition.

Functional Nutrition Strategies to Reduce Inflammation and Support Pain Relief

Here are some of the most effective nutrition and lifestyle approaches to help calm chronic inflammation, support recovery, and reduce pain naturally for most people.

It may seem like a long list, but that is the point! There is so much you can do to support your health and feel better. You do not need to suffer unnecessarily or accept feeling unwell as normal. Whether your pain is physical, emotional, mental, or you simply feel “off” and no longer like yourself, there are so many practical steps that can help reduce inflammation, restore balance, and improve how you feel day to day. 🌻

1) Eat a whole array of different colours and compounds

The vibrant colours in fruit and vegetables contain powerful compounds called phytonutrients, along with vitamins, minerals, and antioxidants help regulate the immune system and reduce oxidative stress. A cause and consequence of chronic inflammation

Colourful plant foods help neutralise this damage and support healthy inflammatory pathways in your body.

Different colours provide different benefits.

Red foods (tomatoes, peppers, berries) are rich in lycopene and anthocyanins for cardiovascular and joint health
Orange/yellow foods (carrots, squash, citrus) are high in carotenoids that support immune balance
Green foods (broccoli, spinach, rocket) are packed with magnesium, folate, chlorophyll and sulforaphane for detoxification and hormone balance
Blue/purple foods (blueberries, aubergine, purple cabbage) are potent antioxidants linked to lower inflammatory markers
White foods (garlic, onions, mushrooms) contain sulphur compounds that support immunity and liver detoxification

Where to start - Make your plate colourful - Aim to include 3–5 different colours across the day, and at least one colourful plant food at every meal.

2) Reduce Sugar and Refined Carbohydrates

Excessive sugary foods, soft drinks, pastries, white bread and processed snacks can worsen inflammation through several mechanisms

Rapid blood sugar spikes trigger increased insulin release, and chronically elevated insulin is linked to pro-inflammatory signalling within the body.
Frequent peaks and crashes in blood sugar can also disrupt energy balance, raise cortisol, and activate stress responses that further contribute to inflammation.
Excess circulating glucose may bind to proteins and fats to form advanced glycation end products (AGEs), compounds associated with accelerated ageing, tissue damage, joint degeneration, and oxidative stress.

Research shows that improving energy regulation and blood sugar balance can lower inflammatory markers such as CRP (C-reactive protein).

Where to start

Consider a lower-carbohydrate approach built around adequate protein, fibre-rich foods, colourful fruits and vegetables, and healthy anti-inflammatory fats to support blood sugar balance, reduce inflammation, and promote long-lasting energy.

This is especially important for people with fatigue, hormonal issues, arthritis, PCOS, or stubborn weight gain.

3) Prioritise those lovely anti-inflammatory Omega-3 Fats and Improve the Omega Balance

One of the most evidence-based nutritional strategies for inflammation and pain reduction is increasing omega-3 fatty acids.

Omega-3s (EPA and DHA) help produce anti-inflammatory compounds called resolvins and protectins, which actively switch off inflammation and support healing.

They have been shown to help with;

Joint pain and stiffness
Autoimmune inflammation
Muscle soreness
Brain health and mood
Cardiovascular health
Any conditions which is inflammatory driven which is 99% of chronic health conditions.

Best sources include:

Sardines
Salmon
Mackerel
Herring
Anchovies
Supplementation

I recommend measuring your Omega Status - Omega-3 Index Testing

Many people assume they consume enough omega-3s, but testing often shows otherwise. Every client I have ever tested in practice has scored low on the omega-3 index.

The Omega-3 Index is a simple blood test that measures the percentage of EPA and DHA incorporated into red blood cell membranes, giving a reliable picture of long-term omega-3 status. A higher Omega-3 Index has been associated with better cardiovascular health and lower inflammatory risk.

Testing can help personalise your plan rather than guessing. It allows targeted dietary changes or supplementation, followed by retesting to monitor progress.

What about Omega-6?

Omega-6 fats are essential in small amounts, but modern diets often contain them in excess from ultra-processed foods and repeatedly heated seed oils used in;

Fried foods
Ready meals
Packaged snacks
Commercial baked goods
Fast food

An excessively high omega-6 to omega-3 ratio can promote inflammatory pathways.

Increase oily fish intake 2–4 times weekly
Add flax, chia and walnuts (these contain ALA, which needs to be converted in the body - the conversion of which is only around 2 - 4 %, so can't be relied on solely)
Reduce processed foods
Use olive oil or avocado oil for cooking where appropriate

4) Use Herbs and Spices as Daily Medicine

Many culinary herbs and spices contain compounds that naturally modulate inflammation, improve digestion, and support circulation. They are super powerhouses of nutrients!

Examples:

Turmeric (curcumin) supports NF-kB regulation (a key cellular signalling pathway that switches on genes involved in inflammation and immune responses), joint health and pain reduction
Ginger - anti-inflammatory, supports digestion and may reduce muscle soreness
Cinnamon - helps improve blood sugar regulation
Garlic - supports immunity and cardiovascular health
Rosemary - antioxidant-rich and supportive for brain health
And many, many more!

Where to start - Add herbs and spices daily to your meals. Small amounts used consistently can have meaningful cumulative benefits.

5) Support Gut Health

Around 70% of the immune system is associated with the gut, and the microbiome plays a major role in regulating inflammation! Keeping your digestive tract and microbiome happy is one of the most powerful things you can do!

Digestive imbalances such as:

Low stomach acid
Dysbiosis
Constipation
Food intolerances
Poor fibre intake
Gut permeability

.........all contribute to systemic inflammation, skin issues, fatigue, bloating, and pain.

A healthier gut often means a calmer immune system.

Digestive imbalances can mean introducing some of these foods causes bloating, excessive wind and discomfort, so go carefully and seek advice if needed.

Include foods that nourish beneficial bacteria

Live cultures / fermented foods

Natural yoghurt
Kefir
Sauerkraut
Kimchi
Miso

Prebiotic fibres that feed your good bacteria

Onions
Garlic
Leeks
Oats
Apples
Legumes
Flaxseed

Gut-healing nutrients

Bone broth
Zinc-rich foods
Omega-3s
Polyphenol-rich berries

If bloating or digestive symptoms are ongoing, it may be worth investigating root causes rather than simply masking symptoms.

6) Don’t forget Lifestyle Inflammation Triggers

Food matters, but so do lifestyle factors. Chronic inflammation is often worsened by;

Poor sleep
Chronic stress
Sedentary lifestyle
Overtraining
Alcohol excess
Smoking
Loneliness and emotional stress

It may be worth seeking help to help you improve any triggers you are experiencing.

Final Thoughts

Whether your pain is physical, mental, emotional, or simply feeling off and not like yourself anymore, there is often far more that can be done to support healing, restore balance, and help you feel well again.

By using a functional nutrition approach, addressing blood sugar, fatty acid balance, gut health, nutrient status, stress and recovery, you can often make significant improvements in pain, energy, digestion and overall wellbeing.

Small, consistent changes and daily habits really do create powerful long-term results.

And if needed, personalised support can help identify the underlying drivers rather than just managing the surface symptoms.

If you have any further questions, feedback or need any support at all, please do get in touch.

You can get in touch here: https://www.julie-hodgson.com/contact

Book a FREE initial chat here: https://calendly.com/juliehodgsonnutrition/20min